Tuck Back Lever

Technique

How to perform Tuck Back Lever

1. Grasp a sturdy pull‑up bar or pair of rings with a shoulder‑width overhand grip and hang with arms fully extended, legs together, and core engaged.
2. Tuck your knees toward your chest and begin a controlled backward roll by pulling your hips up and over, keeping your elbows straight as you invert.
3. Continue rotating until your torso is roughly parallel to the floor, facing down, with your back toward the ground and knees still hugged to your chest.
4. This is your tuck back‑lever position.
5. Actively depress your shoulders, squeeze your lats and glutes, and maintain a hollow core to keep your body rigid and horizontal.
6. Breathe steadily and hold for the prescribed time.
7. To exit, raise your hips slightly, allow your legs to drop, and reverse the tuck to roll back through the inverted hang, returning to a controlled dead hang before lowering to the ground.

GymDaze demonstration

Watch Tuck Back Lever

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Teres Major.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.